Glad you got it figured out, hopefully got your prior questions answered along the way.
There are a few good threads already mentioned that dive deep into some really effective training methods. Here are a few off the top of my head:
Sweet Spot Progression
Threshold Progression
Hard Start VO2max intervals
The SST progression is LONG, but really, really good. The Hard Start VO2max interval thread is kind of the OG VO2 thread that goes into a lot of the same stuff we’ve covered here, but in probably (painfully) more excruciating detail.
Those are among the many informative threads here, including some I’m not very active in but go through periodically because I learn a lot even if I don’t necessarily agree or use them in my training/coaching (the ISM training model thread, Lactate testing, Pro Training, among others).